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Muscle-Building Workout and Diet


(upbeat music) (exhales) – What’s up, guys? It’s Chris Heria,
welcome to another video. Today I selected five
of my favorite exercises in which I believe are the best for growing a bigger chest and with these five
exercises that I’ve chosen, we’re gonna be targeting
all areas of the chest and the reason why I chose these exercises is because these moves also train different elements such
as explosive, static, stabilization, and a lot more. Focusing on these different elements is gonna work your chest out a lot harder and probably in ways that
you don’t often do it which is definitely gonna fire up all those muscle fibers,
shock those muscles. That’s really gonna build that
dense muscle for your chest and best of all, this is gonna be a calisthenics workout routine, so you can basically do all these moves anywhere in the convenience of your home. So the first exercise,
we have ring push ups and to really increase
that progressive overload and push that chest like
you never have before, we’re gonna put on extra
weight onto our body. (upbeat techno music) So I told you guys in the last video I’d show you a sneak peak
of the Heria weight vest coming soon, here it
is, check it out guys. We’ve been designing this thing
for the past couple months. Honestly, it’s been a lot of work, but this is where we’re at. The weight vest is actually designed to have the same amount of range of motion that you have when you’re
not wearing the vest. A lot of weight vests that are out there, you can barely move
around in these things. They cover your whole body and they’re just not the right size and they’re not practical for working out. So if you want the best weight vest for working out when
it comes to the build, the comfort, and the range of motion, the Heria vest hands down is the best weight vest
for elite training. You can find them on chrisheria.com, but if you wanna win one before
the official release date, find out by watching the
next video next Thursday. All right, so we’re gonna
get into these ring push ups. So first things first guys,
grab really, really tight. You wanna have a real good
tight, tight, tight grip. This makes all the difference, all right? We’re only as strong as our weakest links, so you wanna make sure
that grip is super strong ’cause that’s the first point of contact. So you’re gonna kind of over grip it, squeeze as hard as you
can, move a bit, squeeze, and we’re gonna start dead in the center. Perfect form, straight from
your heel to your shoulder. We’re gonna go down, all
the way down, chin up, and then we’re gonna come back up, when we come back up, we’re
gonna twist and touch. When you touch like this,
you can feel the tension in your upper chest and your chest squeezing together, all right? So we’re gonna come back down, squeeze your hands, control everything. Come back up, twist. So you see it also has
that stabilization factor of keeping these rings steady which is really gonna fire up those deep muscle fibers. All right, let’s go for a third. (upbeat music) All right. All right, we’re gonna move on next into deep incline push ups. Now we’re gonna be using the rings for that stabilization factor. We’re also gonna be using the vest for more weight, increase
that progressive overload. Have a tight grip guys, tight, tight grip. Let’s put our feet up. Now you can do this if you
don’t have this equipment, you can just take three
chairs together, all right? Most important part is that you’re gonna be able to go down and pass to go deep, right? Now come back all the way up to get that really, really
long range of motion. So you go deep, deep, deep. Come up now. We’re gonna go for 10, all right guys? So squeeze everything,
squeeze that core, go down. Control, control. (lively techno music) (exhales) Last one. Whoo. (pants) That one right there (exhales) that’s the upper chest killer. If you guys could even
do that without weight, I’m proud of you guys. (laughs) So now we’re gonna move on to ring flies. All right, this is a tough one. (pants) So I’m gonna lose the vest for this one. Oh. Ring flies. Remember squeeze, squeeze guys. So now you should feel super light after taking that off. ‘Cause this is definitely
a really hard move, guys. So you wanna work your
way into different angles at the beginning before
doing an angle like this. All right, here we go. (upbeat music) Whoo, damn. You can clearly see why
you need to be adding these exercises into that workout. If you guys are really trying to develop a strong chest,
you need to rip that open. You can’t just stick to the same bench press routine forever. All right so next we’re gonna
move into 90 degree hold. This is gonna be a static move. Now we’re using a different
element in asymmetric position to really put that overload on the chest and it’s a great exercise to put in between reps if
you’re feeling a bit fatigued, but it’s also gonna push
yourself a lot harder than doing reps because
of the time on attention that you’re holding in
asymmetrics position for, let’s say you do 10 reps, 20 reps. That should take about 15 to 20 seconds. If you’re really holding
an asymmetrics position as long as you can, that can last all the way
from 30 seconds to a minute. That becomes a lot more effort and a lot greater of an
overload in the long run than just busting out a
couple reps really quick. So now we’re gonna go
into some 90 degree holds, and to really take this to the next level, we’re gonna put the weight vest back on. 40 pounds baby, let’s go. (lively music) (pants) Whoo. (upbeat music) All right so, if you can’t do this move, of course you just wanna hold it with your feet on the
ground just like this and from here after a while you should be able to lean
forward, lift your legs up. (upbeat music) Whoo, damn. It’s like I got my son sitting on me when I’m wearing this thing. (exhales) All right. We’re gonna go for the last exercise and that’s straight bar dips and that’s gonna emphasize mainly on the lower portion of your chest, so let’s go straight for it. So for these guys,
these are the last reps. So we’re gonna make these count. I want you to squeeze the bar. I want you to come up as hard as you can. Literally explode. Try to get this bar off the ground and when you come back down, really control and slow yourself down. So this is gonna be explosive
mixed in with control. All right guys, let’s go for it. (exhales) so you’re gonna explode and
then come back, control. (upbeat techno music) All right so there you have it, guys. Those are the top five
exercises in my opinion to grow a stronger and bigger chest and to really take your
training to the next level and to get there a whole lost faster, you’re gonna need one of these. Which you can pick up at
chrisheria.com coming real soon. We’re gonna be putting something together so that you have a chance to win one before they even come out yet. So watch the next video. It’s gonna come up next Thursday for your chance to win one
of the Heria weight vests before they come out. If you enjoyed this workout, definitely smash that like button. If there’s any chest exercises that you think I missed
or that you thought would of been dope to be in this video, comment it down below so that other people can try them out as well. I’m also super excited
and proud to announce that we have reached over
two million subscribers on the THENX channel. Honestly from the bottom of my heart, thank you guys so much. I never expected to get this far. Definitely not this soon,
but aye, here we are. So hard work definitely pays
off, keep chasing your dreams. We’re gonna have that two
mil subs special video for you guys this Sunday on
the THENX YouTube channel and before I go I wanna give you guys a tiny sneak peak into the
brand new Heria Pro app that will be updated and released in just a couple of weeks, check it out. All right so here’s a preview of the new and improved Heria Pro app. So as you see, as you log in you get to your collections
and these are all workouts that I created and saved
into different folders. Shoulder day, Chris Heria’s
whole body workout day. If you wanted to check one of these, so you can open them right here. And there’s a move for
every single exercise just like before except with
a whole nicer interface. As you can see, my personal
workouts that I’m posting are gonna be right at the top, so you can click into one
of those and get started. Click to see all my
workouts right on the side and I’ll be posting
all my workout programs on a weekly basis right here, guys. This new app design is way more organized and it flows way better. This is gonna be the perfect app for designing your
workouts, creating programs, and also getting your hands on
all my programs specifically. The update for the Heria Pro app is coming out in just a couple of days and you can already download
the app in your app store or Google Play Store right now. So that’s all I’ll show you guys for now. I’ll show you a little bit
more in the next coming videos. I will see you guys next Thursday. Mad love, peace out. (upbeat music) (thumping) Smash that like button, guys. (rapid thumping)

100 thoughts on “5 BEST EXERCISES FOR A BIG CHEST | 2018

  1. Hey chris huge fan been watching your vids for a few weeks now great job man, got me motivated to get back i to shape, but i got a question, how can i do the straight bar dips outside a gym?

  2. I am kinda chubby and I do really want to get into shape… . I have tried everything. I have been going consitently to the gym every like 2nd day for 2 months – had nearly no result for me so I quit. Then I started to go running everyday for 10-20 min. for about 3 months – no results ether.
    I am started to lose hope. Now I am going to give it another try with calisthenics. Has anybody got tips for me? Ps.: I know that it has to do with diet and I cant say, that I do have the perfect eating habbits but I hardly ever eat fast/junk food..

  3. Hello Chris
    I've watched all your videos and you are admirable. You have a huge fan in Chile, best regards. ❤❤😘😘

  4. Hello man can you tell which size of rings are you using please anyway you are doing great job, thanks for videos like this 🙂

  5. Hi Chris ! I’ve been doing gym for 5years , searching for sth can take myself in the next level, and I found u ! Been following u for ages! But no one is doing calisthenics around me, but whatever! Thank you so much! I made my mind , just start today ! Please come to Hong Kong if u got time! Looking forward to meet you! 😆

  6. Chris love the videos! But I just bought some joggers and the Large is a little small on me. Any plans on making bigger sizes? Also how often do you restock sold out items. Thanks chris.

  7. I want to be really seriously incredibly unbelievably unimaginably strong sorta like uncle from "avatar the last air bender" or at least like Chris heria. One or the other, but I'm a 13 year old girl with no place to train.

  8. Hei chris, are you going to do a video about what and when you eat exactly during the whole day ? Keep up the good work !

  9. I would like to know how or what I/we can do for meals since you said that it depends when you eat, how much and what you eat that matters the most when trying to be the best. Id like to know that process or a breakdown. Any link or program I can get into for that would be awesome!

  10. I pray for good price for vest because in Poland our currency isn't good and every price in dolars We have to multiply 4 times 😀

  11. Amazing vid, Inspirational to see the exercises you can do once you’ve trained long enough….Btw Chris Your TATS ARE DOPE AF

  12. чувак ты охуенен. Респект с Севера. Не знаю что и как будет, но я хочу также исполнять))))))))))))

  13. No Chris thank you for inspiration to start Calisthenics know I am 20kg down doing straddle front levers and handstand pushup and many other things know I am train for planche and it doing great cause of you giving me help on things how to increase my strength in and how to eat right and basically help me have me dream body

  14. Hello Chris. I'm your fan, I'm on your programs. I am from russia and want to buy WEIGHT VEST, can you arrange delivery to Russia?

  15. HEY chris i cant use Heria Pro because i have the Thnx app??? They always say my account is in use or Password is wrong i re install the app 100 times 🙁 and i sign in with password and email adress so i did no mistakes..

  16. Hey brother, i'd like a video on how to do the 1 finger and thumb push ups.

    Also, what are your thoughts on finger tip push ups?

  17. Big thanks to you my man .. I was 110kg when i first watch your videos. Now im at 63 ,never been this great all my life. You're an inspiration brother..

  18. Hi Chris, I'm currently mostly doing weight training to improve my overall strength and eventually I want to shift to a more Calisthenics focused routine, however I'm overweight right now (about 30% body fat) , do you suggest getting down to about 15% body fat first as top priority before picking up calis ? Sorry for the long question.

  19. Hi Chris, thanks for your fantastic videos. I wanted to ask you if you could make some videos where you explain the correct measures of the bars to use. Heights and widths. Thanx Man!

  20. Hi Chris, big cheers from a Brazilian girl fan! I can't seem to manage the exercise where I hold my body off the floor on the 90 degree holds. And I carry heavy weights for more than a decade. Any advice on how to progress on this one? Tnx!

  21. The explosive straight bar dips, they kinda look bad for your albow joints. Is it healthy doing that move(if done like Chris does)? 🙂

  22. exercises you can do at home. First, we are gonna start with these rings that nobody has at home and nobody can put anywhere

  23. Got a question for all those who are experienced , how come I stay on same weight but belly is almost completely gone ? Where all fat has gone ?

  24. When I try to do pushups the vest comes up from the chest and sometimes from the back it slips off. Is there a video on how to set it up?

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